Do you have a mind that just won’t shut off at the end of the day? Do you get into bed and start thinking about your day and all that you have to do tomorrow? A busy mind serves you well during the day, but once your head hits that pillow, switching it off isn’t always as easy as it sounds. A good restful sleep is essential to every aspect of your health, energy and business productivity and many of us either don’t get good quality sleep or just don’t get enough. Stress is a common cause of sleep deprivation. If you have a hectic schedule then it’s important that you replace the nutrients that get used up at a rapid rate as a result of stress. You may not be able to do anything about the actual stress, but you can certainly alter the way the body responds to stress and therefore improve your quality of sleep. The effects of long term stress can impact certain chemicals such as serotonin in the body that are responsible for having a good night’s sleep. If you find that counting sheep just isn’t cutting it anymore then the following tips and nutrient/herb suggestions can help you enjoy a restful and rejuvenating night’s sleep again. In addition to particular nutrient deficiencies that result from stress, food intolerance’s, stimulants, low brain levels of serotonin and melatonin and metal toxicity can impact your sleep.
5 dietary changes to better sleep
- Avoid all caffeine including coffee, chocolate, tea, energy drinks
- Stop drinking water/beverages by 7pm. Waking in the night can be simply due to over-hydration in the evening.
- Avoid alcohol
- Eat foods rich in tryptophan such as chicken, soy, tuna as they stimulates serotonin to help you sleep. Milk is also rich in tryptophan – that is why a glass of milk before bed can help.
Nutrients that can assist sleep
- Adenosine – considered a major sleep molecule involved in creating both a restful sleep and sending you to ‘the land of slumber’ easily
- Don’t take your multivitamin or B vitamins at night. B Vitamins make energy, so you need those in the morning, not in the evening as they can keep you awake!
- 5-hydroxy-tryptophan – helps to reduce anxiety and promotes serotonin production essential for relaxation. (Do not use if on antidepressants.)
- Calcium and Magnesium – help to nourish and relax the nervous system.
Herbs to assist sleep
Passionflower, ziziphus and valerian are all fantastic in helping calm the nervous system to allow you to drift off to ‘the land of nod’ quickly and easily, without any side effects.
